How long can you hold your breath? CMC Vellore doctor suggests the BOLT method
The Body Oxygen Level Test (BOLT) offers a simple way to assess breathing efficiency and carbon dioxide tolerance. It involves comfortably holding your breath after a normal exhale, with scores indicating respiratory health. Regular tracking of yo...
By ET Online | Updated:
Dr Sudhir Kumar shares the BOLT method to check if you have breathing problems. (X/Istock)
Ever wondered how fit your lungs really are without expensive tests or equipment? According to CMC Vellore's Dr Sudhir Kumar, a renowned neurologist, the Body Oxygen Level Test (BOLT) is a quick, science-backed way to measure your breathing efficiency and carbon dioxide tolerance. Used by athletes, breathing coaches, and wellness experts, it’s more than just “holding your breath for as long as you can.” Done correctly, it can give you a snapshot of your respiratory health and even highlight areas you might need to work on.
1. What is the BOLT score?
The doctor explained that the BOLT test is a standardised breath-hold technique designed to assess functional breathing. It measures how long you can comfortably hold your breath after a normal exhale—not until you’re gasping for air. This makes it a more accurate and safer alternative to random breath-holding challenges.
2. How to do it correctly?
Dr Sudhir Kumar explained how to do it. Sit upright and relaxed, breathing normally for a few minutes. Inhale and exhale gently through your nose. Pinch your nose to stop airflow and start timing. Hold your breath only until you first feel the urge to breathe, then release your nose and inhale calmly. Record your time in seconds.
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3. How to interpret your score
A result between 20–30 seconds is considered healthy for most adults. Over 40 seconds means excellent breathing efficiency and CO₂ tolerance—often seen in trained athletes. Less than 20 seconds could suggest poor breathing patterns, low fitness, or other issues, though factors like anxiety or poor sleep can also affect results.
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4. Safety tips to keep in mind
The neurologist pointed out to always do the test while seated, never while standing, driving, or in water. He gave a disclaimer that if you have heart or lung conditions, speak to your doctor first. Remember, this test is for self-awareness, not diagnosis.
5. Tracking progress over time
Your BOLT score can fluctuate depending on rest, stress, or health. Track it over weeks rather than focusing on a single reading. Improvements in breathing habits, fitness, and overall well-being will often be reflected in better scores.
